7 Sexy Back Exercises For Women You Can Do Right Now

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There’s more to a sexy back than just being sexy on revealing clothes. Your back is key to a good posture and to preventing back pain, which many people suffer from. If you want to strengthen and sculpt your back muscles, you’ll most likely be hitting many birds with one stone with the right moves.

In this post, we share with you effective exercises that target your back and core muscles for that sexy posterior that attracts attention.

1. Alternating Dumbbell Row

The alternating dumbbell row is an effective exercise to strengthen the back with the aid of a dumbbell. Using an alternating motion, this exercise activates your core and helps renew muscle imbalances.

Here’s how to do it:

Stand with your feet shoulder-distance apart. Hold a dumbbell on each hand with palms facing away from the body.

Bend at your knees and hips, lowering your torso until it’s almost parallel to the ground. Maintain the arch on your lower back.

Tighten your abs as you bend your right elbow and pull the weight to your side.

Lower your right arm as you flex your left elbow to complete a rep.

Alternate your arms and do 2 sets of 15 reps.

2. Bow and Arrow

The bow and arrow is a dynamic exercise that engages your upper back, helping you maintain a good posture. You can use either a pair of dumbbells or a resistance band to add some challenge.

Here’s how to do it:

Stand with your feet together. Hold a dumbbell on each hand.

Tighten your abs and straighten your arms out to the front with your palms facing in.

With your shoulders pulled down and back, bend your right elbow and pull your arm behind as if shooting an arrow.

Straighten your right arm, and repeat on the left to complete a rep.

Do 2 sets of 15 reps.

3. Straight Leg Deadlift

Using a pair of dumbbells, you’ll be working on your lower back muscles and hamstrings with this exercise. Strengthen your back, glutes, and legs and develop your muscles with the straight leg deadlift.

Here’s how to do it:

Stand with your feet hip-distance apart and knees slightly bent. Hold a dumbbell on each hand at arm’s length in front of the thighs.

Tighten your core, bend at the hips, and lower your upper body until it is parallel to the ground.

Meanwhile, keep the dumbbells close to your body as you lower the weight.

Hold the position, then return back to the starting position to complete a rep.

Do 2 sets of 15 reps.

4. Bird Dog

Despite the funny name, the bird dog exercise is effective in targeting your middle and lower back muscles while also engaging the core, glutes, and hip flexors.

Here’s how to do it:

Get down on all fours with your hands under the shoulders and your knees under the hips.

Hold the position, then return to the starting position and repeat on the other side to complete a rep.

Do 2 sets of 15 reps.

5. Full-body Bridge

The full-body bridge is a pose that activates the muscles of the entire body. In particular, it targets and strengthens the back muscles.

Here’s how to do it:

Lie on your back with your legs extended and hip-distance apart and your feet flexed. Flex your arms on the side so that your upper arms are parallel to the floor.

With your abs tightened and shoulder blades squeezed down together, press your arms against the floor to lift your hips off the ground.

Hold the position and gently return to the starting position to complete a rep.

Do 2 sets of 15 reps.

6. Spine Extensions

We often spend the day sitting in a chair and flexing our spine, and that’s when pain develops. To relieve it, you can perform spine extensions. Spine extensions are an excellent exercise to prevent back pain and work your back muscles.

Here’s how to do it:

Lie on a mat with your face down. Extend your legs with your toes pointed, and place your arms on your side with palms down.

Tighten your glutes and lower back muscles as you lift your chest, shoulders, and arms off the ground.

7. Lat Pullover

Lie on your back with knees bent and feet flat on the ground. Hold a dumbbell on each hand and extend your arms upward so that the weights are under your chest.

Keeping them straight, lower your arms behind the head as low as possible until they are parallel to your upper body and just a few inches above the ground.

Hold the position, then pull your arms back to the starting position.

Do 2 sets of 15 reps.

The condition of your back significantly impacts your posture. It also is a key to preventing back pain. If you’re suffering from a backache, have bad posture, or just want to sculpt a sexy back, these exercises that engage your back muscles are sure to help.

About The Author

Hi! I'm Shiela, "little fingers hoping to change the world". I'm here to write some cool stuff about my journey as a human being. In boring days, I either hit the gym or stay in bed. I enjoy (very) short walks and discussions about travel, music, and fitness.